7-Day Healthy Meal Plan (March 28-April 3)

Posted March 25, 2022 through gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a grocery list. All recipes contain macros and links to the WW recipe builder to get your personal points.

7-Day Healthy Meal Plan (March 28-April 3)

7 day healthy meal plan

March came in like a lion – let’s hope it goes out like a lamb!!! As April kicks off, do lots of sports and extracurricular activities which means family plans can go crazy!! Here are some quick recipes like Air Fryer Chicken Tenders or meal prep recipes like my Sheet Pan Turkey Meatloaf and Broccoli to help you stay on track on busy weeknights!

Love the idea of ​​the 7 day meal plan but find it too rigid, doesn’t fit your busy lifestyle and/or family size? When you access my plan in Relish+, you can take any pre-made 7-day plan and delete meals you don’t want (or swap them out for something else), adjust portion sizes, and/or even add your own recipes. Best of all, Relish+ automatically updates your shopping list when you adjust the plan, so you can print your list from there or send it to the store for delivery or pickup

Ultimate Meal Planner by Skinnytaste

Skinnytaste Ultimate Meal Planner

I’m also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-out grocery lists. I love starting my week with gratitude, affirmations, and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note on WW Personal Points:

I no longer provide points as they vary with the new Weight Watchers plans, but I provide links to them WW Personal points Recipe maker for all recipes. search for orange button My personal WW points are in the recipe card. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my previous meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. You should aim for around 1500 calories* per day.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (3/28)
B: Banana Nut Protein Oats
L: Chicken Waldorf Salad
D: Spinach artichoke lasagne rolls with green salad*

Total Calories: 982**

TUESDAY (29.3.)
B: 2 scrambled eggs with 2 tablespoons shredded cheddar cheese and ¼ cup fresh salsa and 1 slice whole wheat bread
L: LEFT Chicken Waldorf Salad
D: REST Spinach Artichoke Lasagna Rolls with REST Green Salad
Total Calories: 943**

WEDNESDAY (30.03.)
B: Banana Nut Protein Oats
L: LEFT Chicken Waldorf Salad
D: Giant turkey meatballs parmesan with broccoli and orzo
Total Calories: 1,057**

THURSDAY (31.3.)
B: Avocado Toast Egg-in-a-Hole
L: Spicy California Shrimp Stack # (½ recipe) with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Baked Sweet Potatoes
Total Calories: 900**

FRIDAY (4/1)
B: Avocado Toast Egg-in-a-Hole
L: LEFT Spicy California Shrimp Stack with 1 cup steamed edamame
D: Ginger and Shallot Fish with ¾ cup brown rice and roasted broccoli with crushed garlic

Total Calories: 1,102**

SATURDAY (4/2)
B: Toasted Strawberry Banana Bread with ¾ cup plain low-fat Greek yogurt with 1 teaspoon honey
L: BLT Salad with Avocado
D: DINNER OUT!

Total Calories: 396**

SUNDAY (4/3)
B: LEFTOVERS Toasted strawberry banana bread with ¾ cup plain low-fat Greek yogurt with 1 teaspoon honey
L: Tuna croquettes and chickpea salad with cucumber and tomatoes
D: Teriyaki chicken and asparagus stir fry with ¾ cup brown rice
Total Calories: 1,102**

*Green Salad contains 12 cups mixed leafy greens, 4 spring onions, and 1 cup each: tomatoes, cucumber, carrots, and chickpeas with ½ cup light vinaigrette. Set aside half of the salad with the dressing on the side for Tuesday dinner.
**This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.

# Prepare Wednesday evening if desired.

*Google Doc

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